Do kettlebells live up to their claims?
(Is it just me or does anyone else get ill looking at this picture?)
It seems like everyone from celebrities to bloggers are talking about the kettlebells these days. 😉 Some have good advice others not so much but one thing everyone seems to be agreeing on is a kettlebell is one heck of a fitness tool. So is it just hype? In short, no. They’ve lasted through a few centuries much longer than the Thighmaster and , like a classic novel, there’s a reason for that. Recently, ACE, (American Council of Exercise) conducted an independent study on kettlebells featured in their Jan/Feb 2010 Fitness Matters newsletter. Guess what? Kettlebells do seem to be living up to their claims but what does this mean?
Click on the image to read the entire study.*
According to ACE kettlebells burn 1200 per hour. The article said, “The only other thing I could find that burns that many calories is cross- country skiing up hill at a fast pace.†Too good to be true? Yes and No. First, 1200 calories is based on an hour of snatches. You would have to be extremely fit (and easily entertained) to do an hour of snatches. As of now, I can safely do 10-15 minutes max (with rest periods) using a 12k (26lb) bell, longer with a lighter bell. Two, the snatch is an advanced exercise. The first kettlebell exercise to master is the swing. I stuck with the swing for about 2 months. (Here is another good slightly longer video) The next progression is the “high pull” which I practiced on for another month before I felt comfortable enough to attempt snatches under the direction of my senior RKC instructor. I probably could have progressed faster but I’m a scardey cat stickler for safety and I’m training for the RKC myself so I did not want to have to unlearn bad habits in the future. My point is NOT to sway you from using kettlebells. In fact, I would LOVE for everyone to give them a try but I don’t want to see people getting hurt so I emphasize CAUTION. It could be dangerous to read “kettlebell snatches burn 1200 calories an hour”, go out and buy a kettlebell, see some random video online and start flipping it above your head without mastery of the proper progression. All of this to say, you still get an amazing bang for your buck when working out with kettlebells and there is the potential to burn more calories in less time than any other workout. Kettlebell swings alone are a fantastic calorie burning strength building exercise and there are lots of other less difficult kettlebell fun effective exercises to choose from as well. Are kettlebells the be all end all to fitness? Absolutely not. My fitness advice is do what you like. I like kettlebells because I get the results I want in the time I have, they are fun, and I can do them in my living room. Plus, I get to look like a side show strong man.
All I need now is a python.
Or not.
Today is the last day to enter for a chance to win a $40 credit for Cookware.com over at I’m an Okie.
*Unfortunately the directions in the ACE study leave out some key information. While kettlebells aren’t rocket science as I said they are not as forgiving as some other strength tools. You don’t want to pull your back, dislocated a shoulder, or drop one of your head. Your best bet is to find a RKC certified instructor or read Enter the Kettlebell. If you want to youtube videos your best bet is to look for RKC instructors.
Hugs and High Fives,
Jenn
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This is my (almost) sane quest for insane health. Let's 
I think kettleballs are such a great tool and great way to break out of the exerise rut when you need them.
I’m glad you specified that it would take an hour of snatches to burn 1200. Ive seen so many people throw that number around and I knew there had to be some sort of stipulation about it.
I’ve never done kettlebell workouts mainly because I have never had access to them. I think different ways of working your body is always a good thing though.
Thanks for the information, I would love to try kettle bells, but haven’t gotten to the gym that has them. I think they are part of crossfit, which is really big here in the military.
I still need to use my kettlebell! problem is I have no clue what to do with them. Guess I should youtube it up!
Awesome write up Jen! I have a couple of Kettle Bells and now I think I know how to use them 😀 I think I would’ve tried them by now if I knew they were supposed to burn THAT many calories LOL. Wishful thinking….
have a great weekend!
Danica
you are the kettlebell queen! i saw a gal carrying one around yesterday and thought of you. i wish my gym had them. i think ive said that on your blog before, but it is true. that and medicine balls. and why do they call them medicine balls anyway?! or kettlebells? none of this makes any sense. i hear craig’s list has pythons.
xoxo
can’t wait til sunday to get kettled out!
Jenn, you know how much I’m a fan of kettlebells..but still having trouble with my snatch. I guess then the highpull is a precursor to the snatch? I never new that? I liked how you put in information on how long it took you to get down each exercise. It makes me feel better:)
Tracy – I had a rough time learning to not bang my wrist. Too fix it I have to remember to “tame the arc”. The high pull helped me to learn how to do that and by thinking of the line of the kettlebell as a backwards “J”. At the top of the “J” when the kettlebell feels light is when I “punch” my hand through. Just the other day Doug tweaked my form a little bit more and it helped to reduce the banging as well. He pointed out that my lock out at the top wasn’t straight/vertical but my arm was angled forward a little,hence, giving a place for the bell to land harder than necessary. What are you having trouble with?
ew that pic freaks me out! i think that kettlebells used properly are an awesome workout, but way too many people use them incorrectly and end up hurting themselves
Wow, thanks for this post! I am intrigued… but also SCARED. Looks so intense and it seems you can easily get hurt (like you said). I would only feel comfortable doing it with an instructor. I am going to see if they have one at my gym!
Thanks Jenn!
Girl I love the hugs and high fives at the end of this post! U are too cute!!
How are you beautiful? Hope you had a wonderful weekend!!
Glad you liked the sneaking in sushi!! lol!! I live it up!!!
xoxoox
I love my kettlebell and need to start using it more (took a little hiatus since I was doing Couch to 5K and concentrating on that). I bought Enter The Kettlebell and it has definitely helped alot and I love what a good workout I get.
as a personal trainer, I do think that kettle bells are quite a trend right now and most things done with a kettle bell can also be done with a normal DB, but for those looking to change up their rourtine, or maybe attend a fun kettle bell class, this could be a great way to swtich things up! i do think its important for those just starting out to meet with a kettle bell instructor or trainer to show them proper use of it, so they are not flailing around the bell and hurt themselves!!
thanks for the info, girl!
Hi Jenn!
I’m totally doing that kettlebell class with you. Not because I think it’s the secret to all my fitness woes, but because it will be great to hang with you & be OUTSIDE. I’ll get in touch about that – so happy we met last week!
xo,
Raya
Great info! Hope one day to be introduced to kettlebells by a certain blogger friend *wink wink*
It’s possible to be more useful because this. There are many things I may know simply after reading your own wonderful write-up